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5/5/2015

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CrossFit Algiers – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
15:00 Time Cap – scale weights/movements accordingly.

Warm-up

8 minutes of continuous motion – row, run, jump rope, skip shuttle run or split up exercises – but stay moving for 8 minutes.

5 minutes hip/squat mobility

5 minutes shoulder mobility

5 minutes front rack mobility

10 PVC pipe or unloaded barbell thrusters

5-10 pullups

5 thrusters at WoD weight

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